Base Branch
4-6 weeks
Aim for
three 30-minute workouts a week with about 10 minutes in Zone 1, Zone 2, Zone
3.
Your
ambient and your resting heart rate and blood pressure will drop and you'll see
your body change as you develop your ability to do continuous exercise time
Endurance
branch 4-6 weeks
Aim for
five 30-minute sessions a week. For each workout, spend 5 minutes in Zone 1, 10
minutes in Zone 2 and 15 minutes in Zone 3.
Your body
can now carry more oxygen to your muscles and break into your fat storage cells
to burn fat calories as it adapts to it's new workload. You'll find yourself
going the same distance at a lower heart rate
Strength
Branch - stay on this branch for maintenance of a healthy, all-around fit
lifestyle
Perform
four or five training sessions of 30-40 minutes each week divided as follows:
Zone 1, 5 minutes; Zone 2, 10 minutes; Zone 3, 20 minutes; Zone 4, 5 minutes.
The next
three branches are for those who seek to become high performance athletes…
Cross-train
while in each of these zones. This means varying the demands on your body by
walking one day, for example, biking the next, and swimming another
by ultra
athlete Sally Edwards
